Understanding your daily calorie needs is essential for weight management, athletic performance, and overall health. Our Calorie Calculator uses the Mifflin-St Jeor equation — one of the most accurate formulas — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
Calorie Calculator
Calculate your daily calorie needs based on your age, gender, weight, height, and activity level.
How the Calorie Calculator Works
We use the Mifflin-St Jeor equation, widely considered the most accurate BMR formula:
For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)
For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)
Your TDEE is calculated by multiplying your BMR by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
Frequently Asked Questions
What’s the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE adds calories burned through activity. To lose weight, eat below your TDEE but never below your BMR.
How accurate is this calculator?
The Mifflin-St Jeor equation has a 90% accuracy rate within ±10% of actual BMR. Individual results may vary based on genetics, muscle mass, and metabolic conditions.
Pro Tips
- A deficit of 300-500 calories per day leads to safe, sustainable weight loss
- Protein-rich diets help preserve muscle mass during weight loss
- Re-calculate your needs every 5-10 pounds lost